Low Weights / High Reps

I do the low weight many reps thing. It works well but keep your technique in mind. Do the reps slow.

 

for curls, i do a combination of higher rep/ lower weight, and low rep higher weight...
20 x 34 kg bar curls to get warmed up

2nd set is
12 x 43 kg
rest for about a minute
8 x 43 kg

3rd set
6 x 47.6 kg
rest for about a minute
4 x 47.6 kg

I don't think I'm that bulked up TBH; but definitely more defined biceps.

 

I'll throw them in from time to time. Sometimes just do it for one week to give my body a little something different.

I usually only do 15 reps, with a warm up of 20-30reps.

 

If you think you bulked up too much, just hit the cardio more.

 

http://forum.bodybuilding.com/showthread.php?t=6398381

Read that. Very useful and informative.

Personally, I use the following rep scheme (at the moment):

(Chest Day)

Flat DB press: 5x5
Incline flies: 4x8
Close-grip incline press: 3x10
Weighted dips: 2x15

Also, please don't curl; a proper back routine will give your biceps all the exercise they need.

 

I suppose I don't have a proper back routine that works much bicep into it, still, my back is a whole lot stronger than it was in Feb. Most of what I do is aerobic style exorcises, and the curls, and extensions are the only weighted exorcises I do. Push ups, occasional dips, and sit ups seem to be doing most of my back just fine. I like to throw in a set of Tiger Push ups in there at the end too.

What is a proper back routine that works the bicep?

 

Using a supinated grip on whatever variation of a rowing exercise you do will target the biceps very effectively.

 

Ah, of course it would; however I prefer to avoid gyms, and all heavy equipment.

 

Why's that?

You could always do bent over rows. That would work your bi's a little bit.

I'm with cameron though, the variety of them do. I usually feel them the most doing a variety of seated rows, especially t-bar.

http://www.exrx.net/Lists/ExList/BackWt.html#anchor1913634

 

I don't like the idea of paying for something I can do otherwise at home... I've never been a gym kind of guy. Thats why i've grappled on to misc aerobic style workouts rather than pure weights, and machines.... I can do them at home, and they have yielded great results

I've done something like the T-bar on occasion, but I never felt like I was getting a good workout doing them; and it would just strain my back... (although, it never did).

Great site, thanks

 

I think I remember you saying something about that before. I'd definitely rather not pay and workout at home, but there something about going to the gym that makes me a lot less lazy. (I'm lazy when I'm at home, lol)

 

Awesome link, thanks for posting.

I've never had a problem with going to the gym, as I already allocated a larger percentage than the average person to food/health/etc. One thing I've found, however, is that I really need to be comfortable with the atmosphere where I'm working out. There's been a couple of occasions where I've cancelled my contract after a few days because I just couldn't get into it. I recently switched from my squash club to the local university's weight room and let me tell you that my motivation right now is at an all time high. It's easy to stay motivated when, at any given moment, there's a dozen 18 year old girls in spandex. I love it!

 

I'd be motivated too with a bunch of college girls working out around me. I did see a rather good looking chick with a major camel toe once. I lost all feeling through my body.

 

I am of old school thought here......

Lift heavy weight or don't bother.

I mean, if the light weight feels easier, that should tell you something. Muscle building is simply body adaptation. If it is hard to lift, your body will compensate to make it easier by growing more muscle. Pretty simple formula really. No tricks, no gimmicks. Just more weight than your body wants to lift.

Compare the bodies and muscle of a sprinter versus a distance runner. Or someone who does squats versus someone who is a distance runner.

Lots of volume with the distance runner but I have seen bigger legs on a chair.

 

I prefer to go heavy, but doing a few weeks of low volume/high reps is a good way to break a plateau.

 

You just need to cut weight.

 

It really all depends on your objective.

My weekly routine is geared towards endurance fitness:

4 days - One hour trail running
1 day - One hour gym work with trainer focusing on core strength, flexibility, and a low weight workout with high repetitions and short rest periods.
1 day - Repeat gym work without trainer
1 day - Rest

Our local Athlete's Performance has spawned this sort of methodology for professional athletes and slugs like me too......

http://www.athletesperformance.com/